Bicep Peak

[cdmuscle]

I realize this could lead to quite a debate considering I have heard that there is no such thing as a "peak" and that it's "all genetic." HOWEVER - I have really big triceps (my arms are 15") and very LONG biceps which appear flat even when flexing.

Have any of you girls had this problem and have a technique to make your biceps appear more prominent in a pose? Are there any training strategies that will bring them out better?

Thanks in advance for your help!

[sixthsense]

The biceps can be "heightened,"giving the appearance of greater "peak." This can be accomplished by performing exercises that stimulate brachialis development. The brachialis lies underneath the bicep, and when it grows it effectively "pushes" the bicep up higher. Here are your exercises:

-hammer curls...seated, standing, incline, cross body, concentration style

-reverse curls...barbell, cable

-90 degree preacher curls...barbell, cable, dumbell

-overhead curls (sit at upper pully station and with elbows by ears, curl bar back and behind your head)

Hope this helps!

[MsFit]

In a pose, rotate your fist as far back as possible. Make sure your arms are flexed at a 90 degree angel.

[carmensmom]

Thanks MsFit!! I just tried that here at my desk and it does make such a difference :)

[sixthsense]

Originally posted by carmensmom
Thanks MsFit!! I just tried that here at my desk and it does make such a difference :)

No thanks for me...:(

[Titania]

Originally posted by sixthsense


.....-overhead curls (sit at upper pully station and with elbows by ears, curl bar back and behind your head)

Hope this helps!
This exercise alone has made a significant difference to my peak.

[sixthsense]

Originally posted by Titania
This exercise alone has made a significant difference to my peak.

Its a great movement, and almost never used! Your picture speaks volumes about it though!

[cdmuscle]

Great bicep - Titania! Thanks everyone!!!

[sabreman]

Originally posted by cdmuscle
Great bicep - Titania! Thanks everyone!!!

I agree! Very nice!

[Titania]

Thanks guys :)

cdmuscle,
I had the same problem with my peak originally. I don't have long biceps but they were quite flat until I started concentrating on overhead curls and preacher curls. In fact, I rarely use other movements for biceps these days. I generally find that variations on these two exercises alone are more than sufficient. More intensity and less reps works best for me. I also find that my biceps tend to flatten out if I overtrain them. A mistake I'm sure most of us have made at some stage.
BTW - You have awesome triceps :cool:

My usual routine for biceps is:

Preacher curls (full range of motion) -
1 x 12,
1 x 10,
2 x 8

Overhead cable curls (from 90 degrees to full contraction) -
1 x 12,
1 x 10,
2 x 8

I pyramid the weight up each set and do this once per week. Generally, I do these quite slowly and hold at full contraction for a couple of seconds.

Sounds simple but this works well for me.

[cdmuscle]

Thanks for the info! I am going to try it today (since it's bi/tri day). :)

I'll keep you posted! BTW - Triceps respond well to very strict form. I use skull crushers combined w/close grip bench to failure and then burn out with tricep press/pull combo keeping elbow close to side and hitting hard on the bottom. You can drop set with press/pulls also for an added burnout.

My arms are 15" but the triceps are overwhelming (which makes my arms look huge but a bicep pose is very disappointing) :(

Hmph... Genetics...

[sabreman]

Originally posted by cdmuscle
Hmph... Genetics...

I pretty much hate the ones I got, too.

[NatPLchaMP315]

I LOVE over the head cable curls now


theyre working soooo good